1. Keep a diary
Write down what you eat, how you feel, how much sleep you get – then after a few weeks look back and see where you can make the changes. Be really honest with yourself, and you will realise there are areas you can change easily if you are aware.
2. Eat little and often
Aim to eat little (small portions) and often. Try to have five different colours on your plate and a mix of complex carbohydrates, quality protein, good fats and lots of vegetables or fruit. Avoid sugars, refined carbohydrates and processed foods as much as possible, supplement with quality protein to aid recovery as required. Try these fat burning tips to boost your metabolism.
3. Always have breakfast
Kick start your metabolism with the perfect breakfast and try to eat little after 8pm and be in bed by 11pm with the TV switched off. The best time for quality sleep in your Circadian Pattern is between 10pm and 6am.
4. Do a little every day
Try to do at least 20-30 mins of moving each day – brisk walking is the easiest way to increase your heart rate, metabolic rate and burn fat.
5. Plan in advance
Plan your quality run sessions each week into your diary - mix up endurance, speed and strength. Every 4th or 6th week have an easy recovery week to increase motivation, allow the body time to adapt and the muscles time to recover.
6. Watch your snacks
Sugary snacks or drinks, crisps and alcohol will add up really quickly and destabilise your blood sugars, causing you to eat more and have less energy. Try to snack on vegetables, hummus, yoghurt or protein shakes.
7. Work on your tone
Make sure you do one or two weights and core strength sessions per week to give you muscle tone and increase your metabolic rate (and fat burn) at rest. Plan at least two quality foam roller and stretching sessions to avoid any injuries and increase the mobility of your joints, muscles and fascial lines.
8. Feel better about yourself
Learn to develop mental strength, confidence and a positive self-identity – focus on what you want, and try to banish any negative thoughts. Here are 9 tips to help you practice self-care.